Diet can make a huge impact on blood pressure, cholesterol, triglycerides, and A1C.
This means we can do something about reducing the odds of dying from the number one cause of death – heart disease.
To make an impact on:
High blood pressure – Reduce sodium (salt)
High blood cholesterol – Reduce saturated fat
High triglycerides or A1C – Reduce sugar
Salt
A high intake of sodium (aka salt) may increase blood pressure.
About 80% of salt intake is from processed and restaurant foods, not from your salt shaker. Limit sodium to 1 tsp day (2300mg) from ALL foods.
Salt is high in:
- Canned Soup
- Dressings, sauces
- Cheese
- Bacon, sausage, deli meats
- Salty snacks (chips, pretzels, salted nuts)
- Processed foods & restaurant food
Reducing sodium
- Rinse foods like canned beans and veggies to remove some of the salt
- Replace salt with herbs, spices, or salt substitute (if normal kidney function)
- Limit eating at restaurants, ask for low sodium options
- Limit processed foods/packaged ready-to-eat foods since salt used as a preservative, food modifier & seasoning
Here’s more on how to avoid salt bombs – foods that damage your health.
Saturated Fat
Saturated fat raises LDL (“bad”) blood cholesterol the most. High intake can cause clogging and stiffening of the arteries.
Limit saturated fat to less than 10% of total calories.
For example – for a 2000 calorie diet, less than 200 calories should be from saturated fat or less than 22 grams per day (since fat has 9 calories per gram).
High saturated fat foods:
- Cheese
- Bacon, sausage
- Deli meats
- Fried food
- Full-fat dairy
- Cake, ice cream, donuts, baked goods
Reduce saturated fat:
- Opt for low or non-fat dairy and meats
- Skip the skin on animal products
- Choose grilled or baked, not fried
- Replace with healthier fats from nuts, seeds, olive oil, fish, and avocados
- Substitute bananas, applesauce, or avocados for butter when baking
- Replace butter, coconut, palm oil with margarine, healthier veggie oils (like canola)
- Limit mayo and oil-based dressings (e.g., ranch dressing)
- Reduce or skip the cheese (e.g., sprinkle shredded vs. using a large slice)
Sugar
Too much sugar (especially simple or added sugars) may cause blood triglycerides and insulin to increase. Over time, this may increase the risk of weight gain, heart disease, and insulin resistance/diabetes.
Sugar is high in:
- Soda
- Desserts (ice cream, cake)
- Candy
- Doughnuts, muffins, pastries
- Milkshakes
- Energy drinks
- Fruit cocktails/juice mixes (not 100%)
Refined carbohydrates (like white bread, rice, flour tortillas) also turn to sugar in the body very quickly.
Alcohol can also raise triglycerides as well as the risk of cancer. Limit consumption or avoid.
Reducing sugar:
- Limit foods with added sugars
- Opt for whole fruit and only 100% juice
- Choose whole-grain products over refined carbs (we love these)
- Sweeten with sugar-free alternatives, lemon (tea), berries/fruit
So the big question is – what are you getting from food besides sugar? Here’ The Truth About Sugar.
To support heart health, reduce the 3 S’s – Salt, Saturated fat, and Sugar
Focus on whole foods, especially fruits, vegetables, whole grains, and legumes (lentils, beans), and ditch the processed, high fat, salty, sugary foods that lack vitamins and other critical nutrients.
A plant-based diet is one way to improve heart health. However, just increasing fruits and vegetables can dramatically improve health because they contain many nutrients, including fiber and potassium.
Be nicer to your ticker with just three simple diet changes!
Content presented here, although created by US Registered Dietitians and PhD-level Nutritional Biologists, is for informational purposes only and is not intended to be medical advice. Consult your health care provider before using any supplements or making dietary changes.
